Monday March 17th… Lucky 100’s

warmup

• 200 on 3:45

• 2×50 k 1:15 blast the last 10m

• 100 pull on 1:50

• 4×25 with fast b/out … don’t br for 12.5m :35

main set

27×100

• 2 on 1:50

• 1 on 1:20

• 2 on 1:40

• 1 on 1:25

• 2 on 1:30

• 1 on 2:15

or 24×100

• 2 on 2

• 1 on 1:25

• 2 on 1:50

• 1 on 1:30

• 1 on 1:40

• 1 on 2:15

3x200k on 5:00 decend 1-3

20×25 fly on :40 with fins (focus is tight kicks … power without over-undulating)

• 1-2) small fast dk on back

• 3-4) small fast dk on front

• 5-6) pull

• 7-8) small fast dk take only 3 strokes per length …chin at water level

• 9-10) tight fast fly

4100-4300m

c13b

all same except :

10×100

• 2 on 2

• 1 on 1:35

• 1 on 1:45

• 1 on 1:40

2700 m